The Running Man

Tabata “Bottom to Bottom” Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Austin Malleolo 18/6:17.


What I am talking about in the video is a crude intro to the Pose running method.  Through this technique I have learned that running can be fun!  I was talking about that today, partially because I am reading “Born to Run,” but mostly because I am excited to know that its true!  (Both of those statements;)

In that conversation, I was talking about the Dunes in Manhattan Beach.  I’m not sure if you’ve been there, but its this man-made, very steep sand dune about a mile off the beach.  At the bottom of the hill is a sign that has two arrows, one points down to the left with the words “Childrens Recreational Area” and the other arrow down to the right saying “Adult Exercise Area.”  Its just one big sand dune mind you there is nothing differentiating the two sides, but that’s what you get.  On one side, a bunch of kids running up and down the hill, racing each other as fast as they can, panting, breathing hard, struggling, and yes, smiling and laughing!  Then there are the adults.  Exercising, punishing themselves, silent, sweating, panting, suffering with their headphones on.

Remember when you would just start running for no reason, or race a buddy of yours for fun?  Running wasn’t always a chore.  Actually, you were probably always told to stop running around! Sign up for our six week running clinic and we can give you some of that fun back!

  • Learn the Pose method and improve your running technique in six weeks.
  • Each week will include a practical track session (or someplace conducive to running) and drills to work on during the week.
  • In addition to learning proper body positioning and technique, we will go over concepts such as pacing, race strategy, and beginner to advanced training practices.
  • We will use a video camera to evaluate form and improvements.
  • The first class is Wednesday, January 12th (most likely at SM College)
  • Cost is $120 and limited to 15 people


Hold the bottom!

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